Week Six Workout

Tired of your usual gym routine? Us too. The result? A six-week workout plan from the new World health book, The Big Book of Exercises. It’ll whip you into shape–guaranteed!

Week 6:

5-minute warm-up jog or jump rope

Exercise Part 1:

These exercises will be done as a “ladder”: Start at 10 reps per exercise and decrease one rep per set. So do 10 judo push ups and 10 split jumps, then do 9 judo push ups and 9 split jumps, and so forth until you get to 1 judo pushup and 1 split jump.

Exercise Part 2:

1-minute Squat hold

14-20 Spiderman Pushups

Repeat two or three times

Exercise Part 3:

20 seconds Squat Thrusts with a pushup

10-second Rest

Repeat eight times for a total of four minutes

Exercise 1: Judo Pushups

Begin in standard pushup position, but move your feet forward and raise your hips so your body almost forms an upside-down “V.” Keeping your hips elevated, lower your body until your chin nearly touches the floor. Lower your hips until they almost touch the floor, as you simultaneously raise your head and shoulders toward the ceiling. Reverse the movement back to the starting position and repeat.

Exercise 2: Split Jumps

From a standing position, lower your body into a split squat. Quickly switch directions and jump with enough force to propel both feet off the floor. Repeat, alternating back and forth with each repetition.

Exercise 3: Squat Hold

Stand as tall as you can with your feet spread shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Hold this position for one minute, then slowly push yourself back up.

Exercise 4: Spiderman Pushups

Assume the standard pushup position. As you lower your body toward the floor, lift your right foot off the floor, swing your right leg out sideways, and try to touch your knee to your elbow. Reverse the movement, then push your body back to the starting position. Repeat, but on your next repetition, touch your left knee to your left elbow. Continue to alternate back and forth.

Exercise 5: Squat Thrusts with Pushup

Stand with your feet shoulder-width apart and your arms at your sides. Push your hips back, bend your knees, and lower your body as deep as you can into a squat. Kick your legs backward, so that you’re now in a pushup position. Complete a pushup. Then quickly bring your legs back to the squat position. Stand up quickly and repeat the entire movement.

Exercise 6: Squat Jumps

Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body. Dip your knees in preparation to leap. Explosively jump as high as you can. When you land, immediately squat down and jump again.

Exercise 7: Turkish Getup

Lie faceup with your legs straight. Hold a dumbbell in your left hand with your arm straight above you. Simply stand up, while keeping your arm straight and the dumbbell above you at all times. Once standing, reverse the movement to return to the starting position. Complete 8 reps, then do the same number with your right hand holding the weight.

Exercise 8: Squat Thrusts

Stand with your feet shoulder-width apart and your arms at your sides. Push your hips back, bend your knees, and lower your body as deep as you can into a squat. Kick your legs backward, so that you’re now in a pushup position. Then quickly bring your legs back to the squat position. Stand up quickly and repeat the entire movement.

Exercise 9: Elbow-to-Knee Crunch

Lie faceup with your hips and knees bent 90 degrees so that your lower legs are parallel to the floor. Place your fingers on the sides of your forehead. Lift your shoulders off the floor and hold them there. Twist your upper body to the right as you pull your right knee in as fast as you can until it touches your left elbow. Simultaneously straighten your left leg. Return to the starting position and repeat to the right.